so this ...HIIT...

DevilWrath · Post by **DevilWrath** » Thu Jun 18, 2009 10:27 am

i still don't get how you guys do HIIT, i'm so confused...@_@ so its like 5 min warm up on treadmill , then it goes ...up...? i just don't get it, like how the workout is planned. it would be nice if you give me HIIT workout plan for treadmill or something, i'd like to try it

Nokie173 · Post by **Nokie173** » Thu Jun 18, 2009 11:08 am

HIIT is a combination of high intensity and low intensity.
You sprint for a 30 secs or 60sec. Then rest for 60 sec or moreâ€¦
Depending how experience you are with it.

When I first startedâ€¦I walked 5mins.
Then I ran 30-45 secs and walked 60 sec. (to rest)
I do it like 6-7 times.. or about 10minsâ€¦
Then I walked or light jog the last 5mins.

Now.. Iâ€™m used to itâ€¦ I run 1 min, rest 1 min. light jog 5mins before and after.

Here is a link that might help:

http://exercise.about.com/cs/cardiowork ... terval.htm

Good Luck

Nokie

DevilWrath · Post by **DevilWrath** » Thu Jun 18, 2009 11:46 am

thanks , im gonna try this right now

cassiegose · Post by **cassiegose** » Thu Jun 18, 2009 2:13 pm

And... keep in mind that HIIT can be done ANYWHER! You don't necessarily have run to do it. I do HIIT on the stairstepper at the gym, in spinning class, on the elliptical, in the pool, and when i'm running stairs outside. Whatever exercise you're doing, just break up your workouts so you're doing an increased intensity for a set amount of time, followed by a decreased intensity for a set amount of time. It is an incredibly effective way to burn fat and get the most out of your workout.

Boopster · Post by **Boopster** » Thu Jun 18, 2009 5:31 pm

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15â€“30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about half-maximum intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

HIIT is an excellent way to maximize your workout if you are limited on time. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons.

*Above context was taken from Wikipedia

Boss Man · Post by **Boss Man** » Thu Jun 18, 2009 6:33 pm

Boopster wrote:
*Above context was taken from Wikipedia

Well I would certainly trust Boopster 100%, but as for Wikipedia content on such matters, meh

.

Though that is pretty much how HIIT works. Some people do do a similar type of thing on exercise bikes, where they go for 3-4 minutes at one pace, then crank it up for a minute, then repeat the moderate, fast cycle again.

DevilWrath · Post by **DevilWrath** » Thu Jun 18, 2009 9:50 pm

hmm yeah thanks guys, as for the HIIT workout today, it felt great =D ima continue to do it 3 times a week

Packard · Post by **Packard** » Fri Jun 19, 2009 10:58 am

HIIT is a new term for an old concept. Rocky Graziano, the famous boxer used to call it "spurt'n".

I just do spurtin'. I just walk along until I feel like runnin' and then I run fast for a bit then I walk some more. Sometimes I run real slow then spurt; sometimes I run faster then spurt. But it is the spurtin' that gets you conditioned.

Boss Man · Post by **Boss Man** » Fri Jun 19, 2009 4:50 pm

Are you sure you don't mean Rocky Marciano?

littleshelly · Post by **littleshelly** » Sat Jun 20, 2009 2:59 am

I hate doing it but love the results. As the others have said there are many different ways to do HIIT. I do it on a treadmill. I start with a warm-up walk for 2-3 minutes at 4.2-4.3. Then I run at 7.5 for 30 seconds then sprint at 8.8 for 30-40 seconds. I bring it back down and walk for 1 minute and then repeat 6-10 times. Followed by walking to cool down. Total 40-45 minutes. On off HIIT days I do a combo of speed walking and jogging. 40-45 minutes total.
It has definitely helped with with fat loss and helped build endurance.

DevilWrath · Post by **DevilWrath** » Sat Jun 20, 2009 6:34 pm

can i do HIIT 2 times a day? if i can't, can i still jog for 20 min?

DevilWrath · Post by **DevilWrath** » Sat Jun 20, 2009 6:37 pm

nooo i was completely tired and stuff, but that was 4 hours ago. im full of energy again now

littleshelly · Post by **littleshelly** » Sun Jun 21, 2009 2:34 am

HIIT is like lifting you want a rest day in between. You need to allow for proper recovery time. You risk over training, muscle exhaustion and injury if you don't recovery properly. Same with lifting. If you don't allow for recovery time you will not see the results you want to see. 2 times a day is over kill. 3 times a week is plenty. Do something else the other days.

Packard · Post by **Packard** » Sun Jun 21, 2009 4:17 pm

Boss Man wrote:Are you sure you don't mean Rocky Marciano?

I'm pretty sure it was Graziano. I saw him on the Merv Griffin show that ran until 1972 or so. Marciano died in 1969. Graziano died in the 1990s.

But Graziano was a TV personality and gave many interviews on TV. He had his own TV show for a while too. I think it was Graziano, but I wouldn't bet life's savings on it.

Boss Man · Post by **Boss Man** » Sun Jun 21, 2009 5:10 pm

Right. It's just that I'd never heard of anyone called Graziano before, hence why I asked. Plus the names sounded similar, but thanks for clearing that up.